Strength training is an important element of my own training routine and all of my clients' routines.
Of all the forms of exercise that I've performed, strength training has given me the most in terms of fitness results. Not only does it do the obvious - give us stronger muscles - but it also is major mood booster, improves sleep, corrects posture, strengthens our immune system, improves our bone density and helps reduce muscle mass loss - the list goes on.
However, effective weight training relies on the correct form and technique. I have a large number of clients who are gym members but have decided to train with me as they are not confident about using free weights in the gym and can't get the help and training they need.
If you would like to know more about the benefits of using free weights and how to incorporate them into your training programme, then please get in touch.
Here is some guidance on how to get started with weight training:
Always warm up before a workout to get the most out of your workout and to avoid injury.
Start with a lower amount of weight and one that you can lift comfortable for 12-15 reps.
Use proper form. Learn to do each exercise correctly lifting the weight through the full range of motion in your joints. Correct form will not only improve your results but will ensure you don't hurt yourself. If you're not sure whether you're doing a particular exercise correctly, ask a personal trainer for help.
Use your breath. Focus on the breath, breathing out at the most challenging part of the movement - make sure you don't hold your breath.
Go for a total body workout. Work all of your major muscles evenly - not focusing on just upper body for example. You can split your workouts into lower body, upper body or total body.
Ensure frequency of workouts. The recommendation is to perform strength training exercises of all the major muscle groups at least two times a week.
Rest. Avoid exercising the same muscles two days in a row. Resting your muscles is when they recover and grow.
Remember, the more you focus on correct weight training technique, the more you'll get out of your training programme.
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